summer bulkerI w

juggernaut · 06-01-2007, 07:31 PM

then wax cars. I did when i was 13 all the way up until 22 years old to pay for my supps money.

KEFE · 06-01-2007, 07:32 PM

I dont get to just pick all of the food we buy and my dad woudnt buy only meat because it would cost too much because he would want all of us to eat it.

KEFE · 06-01-2007, 07:33 PM

I cant even leave the house so how the fuck will I wax a car?

KEFE · 06-01-2007, 07:34 PM

And I cant buy that FUCKING BOOK.why dont you help me out by typing it?(just the routine.

kinkery · 06-01-2007, 07:38 PM

heres a great article i found:

Quote:

Your body is a machine… a well-oiled precision machine... A machine that is only as good as the fuel which you feed it. Eat shit, well then you may end up looking like shit. Bad food… Foods loaded with saturated fat and sugar are not going to help you build a well-oiled machine. Good fats, good proteins, and low glycemic carbohydrates are the key ingredients to build that machine. Timing… Knowing when to eat different foods and combinations for maximum strength and muscular development. If you don't know, then its time to learn how to grow.

What do you want? Muscle. How do you build it? By paying attention and busting your ass every time you train. I am talking balls to the wall, no excuses, and 120% effort every time you train. Ah, that's not it... No... Not even close. See 50% is training, the other half, well that's nutrition. Now I am not going to bore you by talking about micronutrients, counting carbs or any of that crap. Instead I will teach you how to build strength, power and mountains of muscle.

Scared yet? Think again before you say no. Look deep inside yourself and ask this one question: Do I have what it takes to get it done? I know I do. I live it. I breathe it. I dream it. Victory will be mine. How about you? This is not a test. This is reality. Do you drop those pink panties and squat to pee? Or do you think you want it more then me? Prove it. Now is the time.

It's all about controlling your insulin levels. That's right. You've gotta keep your blood sugar levels in check. I am not talking to endurance athletes; I am talking to the true iron warriors. Figuring out the protein is easy: 1.5-2.5 grams per lean lbs of body weight. That's not enough. You can eat the highest quality aminos and proteins and still not make the gains you would expect. Why? Because regardless if you have your protein portions right you still need to keep those insulin levels in check.

When the body ingests high glycemic carbs, your body releases insulin to bring your blood sugar under control. The insulin that is released into the blood will drive all unneeded carbs and free flowing blood sugar right into storage in the liver, abdominal area, also between the skin and muscle. That's right, I said fat storage. Drink a ton of non-diet soda and you will be huge. You'll have the biggest ass this side of the Mississippi.

Insulin is the most anabolic hormone on the planet. It makes the body store extra carbs as energy in the muscle when needed or as fat when muscles do not need it. Now a pound of fat has 3500 calories of energy in it. Shit... That's a lot of energy in just a pound. Look at it this way, to lose one pound of fat you have to either expend 3500 calories of energy or reduce your caloric intake by 3500 calories. So what do we do? Panic that's what. Or instead listen to a few helpful hints to getting it done right.

First agree that weight gains that are not muscular are exactly what we don't want so pick low glycemic carbs. Whole grains, oatmeal, yams, brown rice, low carb whole grain bread, greens, and some fruits (apples, oranges strawberries & cantaloupe). Fruit juice is the same as soda because it absorbs very quickly into the blood stream sending insulin levels through the roof... Storing fat and causing havoc on your endocrine or hormone system. Believe it or not spiking your insulin levels has a direct effect on the aging process, diabetes, cholesterol counts, blood pressure and more. Spiking your insulin makes you old and fat. Unless you use it to your advantage and spike your insulin only during those few times where you can really make gains from doing so.

The best time to spike your insulin is within 45 minutes after a high intensity resistance training workout (yes that means lifting hard… Balls to the wall, baby). But remember you only have a 45 minute window of opportunity to get it done. It? Yeah… It. It being the key to growth. After your body is finished working out your muscles are starved for fuel, ATP, glycogen or simply put carbohydrates. Now by spiking your insulin you can replenish those lost energy stores helping the body not only recover quickly but helping the muscles absorb nutrients needed to grow and repair from the damage that resistance training causes… Yes I said damage.

Lifting itself is not anabolic. In fact, it's a catabolic (tearing down muscle) trigger that causes anabolism (the building of muscle). That's why you only need to train intensely with weights for about an hour to an hour and a half max. That's it. No more. That 45 minute window is a really good opportunity to drive some quality protein, aminos, cell volumizers like creatine and glutamine into the muscles helping them recover and grow faster.

Here is my current post workout concoction, half a carb drink and 3 scoops of Ultra Iso Whey with Storm, glutamine and some Animal Nitro. The sugar and maltodextrin (starch derived from corn) is ideal for spiking insulin levels while the muscles are starved for replenishment. During this period the muscles will take in more nutrients than needed in order to compensate for the stress caused by the workout. This means more strength and muscle growth. Yeah man.

The second best time to spike your insulin is 30 minutes prior to training. The idea here is to keep insulin levels high during training to protect muscle breakdown. Here is what I do before I train--a couple of Animal Nitro G packets, 3 scoops of Ultra Iso Whey and another serving of Storm and glutamine. What do you think? Is this making sense to you at all?

The rest of your diet should be rich in quality proteins and aminos, low glycemic carbs, and healthy fats. Yes, I said fats. Peanuts, cashews, olive oil, artichokes, fish, dairy and meats, along with flaxseed oil, and CLA (conjugated linoleic acid). The omega 3, 6, and 9 fatty acids help iasulin management. At 5'3" and competing at 195lbs, I only take in about 100-175 carbs a day pre-contest. That's it. Bottom line, to control fat gain--keeping it at a minimum while continuing to make quality muscle gains--you have to control carbs and insulin bursts… And like always, train hard.

KEFE · 06-01-2007, 07:54 PM

If i have a split like this is it decent?

Monday Legs
squats 3x6-8
Deadlifts 3x6-8
leg Curls 3x6-8
Calf raises 3x6-8
Tuesday Chest
Bench press 3x6-8
Incline press 3x6-8
DB flies 3x6-8
Wedesday Back
Rack pulls 3x6-8
T-bar row 3x6-8
Pullups 3x6-8(wieghted if needed)
Thursday shoulders and arms
Military press 3x6-8
front raise 3x6-8
Barbell Curl 3x6-8
CG bench 3x6-8
Skull crushers 3x6-8

juggernaut · 06-01-2007, 08:18 PM

Kefe-you need to rely on pure basics to gain mass. Stop reading the magazines. They're full of shit and most pictured guys use gear.

Quote:

Originally Posted by KEFE

If i have a split like this is it decent?
This what i would do to gain size and I have done. It works because of sheer simplicity.

Done Monday, Wednesday and Friday-actually, you can go Monday and Wednesday.
squats see below
2 warmup sets, then 1 set of a weight that you can do for eight reps, but complete 20 reps. Take 3 deep breaths after every rep at the top. Take 7 minute break.
Incline press or flat 1 warmup set 2x6-8
Wide grip Rows 1 warmup set 2x6-8
Military press 1 warmup set 2x6-8
Barbell Curl No need for warmup 1x6-8
CG bench No need for warmup 1x6-8
Calf Raises 1 high rep warmup set 2x6-8

Take 3-4 minute breaks in between each set.
Go as heavy as inhumanly possible.

KEFE · 06-01-2007, 08:20 PM

Quote:

Originally Posted by juggernaut

Kefe-you need to rely on pure basics to gain mass. Stop reading the magazines. They're full of shit and most pictured guys use gear.

Take 3-4 minute breaks in between each set.
Go as heavy as inhumanly possible.

ok i guess I will do that but the muscles that i have sore i will not do tomorow. then I willl start fresh on monday.

juggernaut · 06-01-2007, 08:21 PM

Quote:

Originally Posted by KEFE

And I cant buy that FUCKING BOOK.why dont you help me out by typing it?(just the routine.

i just did. Search the internet means find it laying around on someone's site or board....duhh.....

juggernaut · 06-01-2007, 08:24 PM

Quote:

Originally Posted by KEFE

ok i guess I will do that but the muscles that i have sore i will not do tomorow. then I willl start fresh on monday.

Scrap this whole thing and start new. Food needs to be a priority.
As for cash, I lived in a shitty neighborhood. I didnt go pondering out into the streets. My mother and father would kill me. The people dropped the car off and never went inside my house. Or ask a neighbor to mow a lawn.

KEFE · 06-01-2007, 08:28 PM

I will try to get my diet as good as possible with what I have.

KEFE · 06-03-2007, 04:22 PM

I did the routine today and I liked it.I set a new personal record or 169x6 on bench press.

Squats( first time in since a bunch of months)
95x20(too easy im gonna do 115 next time and try to increase in 5 lb increments every workout on squats)
Flat bench press
159x6(should have done 8)
169x6
Military press(wrist problems so used the smith machine)
decent strain but dont know the wieght because i am using the smith machine on military this week.)
BB curls
70x6 or 8 cant remember
CG bench 135x8(" gonna bump that to 145 for however many reps on next workout)
Calf raises
155x10
155x10

overall a good workout and I felt pretty strong on everything except squats because i am just getting back into them. I had some eggs earlier and a protein shake so I need to eat some more now.

juggernaut · 06-03-2007, 05:10 PM

much better. Now, the point of this workout is to get at least 5 to 10 lbs up on each workout in each lift.

KEFE · 06-03-2007, 05:23 PM

Quote:

Originally Posted by juggernaut

much better. Now, the point of this workout is to get at least 5 to 10 lbs up on each workout in each lift.

Alright again thanks for the workout and I hope to gain strength while gaining mass so you will be updated.

KEFE · 06-05-2007, 08:13 PM

Today I weighed 132.5 lbs.

juggernaut · 06-06-2007, 04:50 AM

so you gained a 1/2 lb?

KEFE · 06-06-2007, 11:02 AM

I gained like 3lbs because last timei was 129.5.I would wiegh more right now but I lost a lot of leg size over the last couple of months.

KEFE · 06-06-2007, 05:41 PM

Todays diet wasnt very well before workout but I'm about to drink a bunch of milk.

Squats 115x20
Bench press 169x6 169x6 (got help on the 6th rep on each set)
Rows didnt record wieght
Military 65x8 65x8(wrist problem)
CG bench 135x8
Curl 65x6 65x6

KEFE · 06-08-2007, 11:51 AM

Today I'm going for 8 reps on everything instead of 6.

KEFE · 06-08-2007, 05:00 PM

Today wasnt a great day. It was very hot and I ended up cutting my hand to where I had to use false grip on my exercises.I also cut this one short.

Squats
135x15( the heat is terrible)
Incline bench 145x5 135x6-8 (false grip- not as many reps as i would with reg grip)
CG bench 135x8 false grip
BB curls 65x8 coudnt grip the bar because of the cut on my hand. Maybe it will be healed by Monday.

I will weigh myself on Wednesday and record it in here.I hope I am around 135 on Wednesday.(should be able to gain 2.5lbs by then because My legs will be growing at a fast rate because I havent worked them in a long time and the GH from the squats will promote growth in other parts so I hope it is a good couple of months.

KelJu · 06-08-2007, 09:27 PM

Quote:

Originally Posted by KEFE

.(should be able to gain 2.5lbs by then because My legs will be growing at a fast rate because I havent worked them in a long time and the GH from the squats will promote growth in other parts so I hope it is a good couple of months.

I like your thinking, but don't forget that food is more important than the little bit of extra gh produced from working legs.

I'm sure you know how to eat and all, but give us a rundown of what yo uare eating everyday, and some of us can help you tweak your diet.

KEFE · 06-11-2007, 06:33 PM

Ok today it was about 90 degrees during my workout.I havent done barbell military press in a while so I'm happy with the number i had on it.Squats were terrible today.I had an ankle pain and it was too hot so i only did 10 reps.

Squats 135x10( last time i got 15)- heat outside is really affecting these numbers
Bench 155x8
Drop set 155x6 then droped to 135 and did 6
BB row 95x8
95x8
Military press 95x8
95x8
EZ bar curls 61x10

Today I wieghed 133lbs so I am going to change the goal of 135 to friday instead of wedesday due to my crappy eating the last 3 days.My chest is more full on the positive side of things and my shoulders were a little more full.I also am starting to form more striations in pecs and shouders.

KEFE · 06-13-2007, 12:40 PM

Today I went light on the lifting.I have to go to the doctor today with my brother and dad when I dont even have an appointment.

Bench press 135x13
EZ curls 75x10-felt good
CG bench 75x15-easy coud probably do 115x12-15
Front shoulder raises.

I will probably go heavy on friday.

KEFE · 06-13-2007, 12:42 PM

Oh yeah Its time for some steak.

KEFE · 06-13-2007, 12:54 PM

I was kinda thinking that benching 3 times a week isnt helping me a lot and is actually hurting me.I would rather just run through everything once a week instead and do more volume but only once a week instead of 3 times.Do you think this will work out better?

DOMS · 06-13-2007, 12:59 PM

Everyone is different, and I don't know if it applies to Benching, but when I did Squats three times a week, both my numbers, and my calves, just exploded.

KEFE · 06-13-2007, 01:12 PM

I might do squats on shoulder day and on arm day if i go to a split.

KEFE · 06-14-2007, 10:28 AM

This is what im gonna do.Monday,Wed,fri will be upper but with different exercises each workout and the same ith leg but legs will be tuesday,thursday, and saturday.

KEFE · 06-14-2007, 10:40 AM

Monday
Bench press 2x6-10
BB row 2x6-10
Military press 2x6-10
EZ-bar curls 2x6-10
CG bench 2x6-10

Tues
ATG Squats 3x6-10
Calf raises 3x8-10

Wed
Incline bench press 2x6-10
DB rows 2x6-10
Front shoulder raise 2x6-10
Straight bar curls 2x6-10
SkullCrushers 2x6-10

Thursday
Front Squats 3x6-10
Calf raises 2x6-8

Friday
DB bench press 2x6-12
T-bar rows 2x6-10
Side shoulder raise 2x6-10
DB curls 2x6-10
Dips 2xfailure

Saturday
Hack squats 3x6-10
Calf raises 3x6-10

KEFE · 06-15-2007, 10:27 AM

Quote:

Originally Posted by KEFE

Monday
Bench press 2x6-10
BB row 2x6-10
Military press 2x6-10
EZ-bar curls 2x6-10
CG bench 2x6-10

Tues
ATG Squats 3x6-10
Calf raises 3x8-10

Wed
Incline bench press 2x6-10
DB rows 2x6-10
Front shoulder raise 2x6-10
Straight bar curls 2x6-10
SkullCrushers 2x6-10

Thursday
Front Squats 3x6-10
Calf raises 2x6-8

Friday
DB bench press 2x6-12
T-bar rows 2x6-10
Side shoulder raise 2x6-10
DB curls 2x6-10
Dips 2xfailure

Saturday
Hack squats 3x6-10
Calf raises 3x6-10

*Adding farmers walk to leg workouts.

06-01-2007, 07:32 PM	#62
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	I dont get to just pick all of the food we buy and my dad woudnt buy only meat because it would cost too much because he would want all of us to eat it. 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

06-01-2007, 07:33 PM	#63
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	I cant even leave the house so how the fuck will I wax a car? 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

06-01-2007, 07:34 PM	#64
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	And I cant buy that FUCKING BOOK.why dont you help me out by typing it?(just the routine. 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

06-01-2007, 07:54 PM	#66
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	If i have a split like this is it decent? Monday Legs squats 3x6-8 Deadlifts 3x6-8 leg Curls 3x6-8 Calf raises 3x6-8 Tuesday Chest Bench press 3x6-8 Incline press 3x6-8 DB flies 3x6-8 Wedesday Back Rack pulls 3x6-8 T-bar row 3x6-8 Pullups 3x6-8(wieghted if needed) Thursday shoulders and arms Military press 3x6-8 front raise 3x6-8 Barbell Curl 3x6-8 CG bench 3x6-8 Skull crushers 3x6-8 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

06-01-2007, 08:28 PM	#71
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	I will try to get my diet as good as possible with what I have. 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

06-01-2007, 07:31 PM	#61
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	then wax cars. I did when i was 13 all the way up until 22 years old to pay for my supps money.

06-03-2007, 04:22 PM	#72
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	I did the routine today and I liked it.I set a new personal record or 169x6 on bench press. Squats( first time in since a bunch of months) 95x20(too easy im gonna do 115 next time and try to increase in 5 lb increments every workout on squats) Flat bench press 159x6(should have done 8) 169x6 Military press(wrist problems so used the smith machine) decent strain but dont know the wieght because i am using the smith machine on military this week.) BB curls 70x6 or 8 cant remember CG bench 135x8(" gonna bump that to 145 for however many reps on next workout) Calf raises 155x10 155x10 overall a good workout and I felt pretty strong on everything except squats because i am just getting back into them. I had some eggs earlier and a protein shake so I need to eat some more now. 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

06-03-2007, 05:10 PM	#73
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	much better. Now, the point of this workout is to get at least 5 to 10 lbs up on each workout in each lift.

06-05-2007, 08:13 PM	#75
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	Today I weighed 132.5 lbs. 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

06-06-2007, 04:50 AM	#76
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	so you gained a 1/2 lb?

06-06-2007, 11:02 AM	#77
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	I gained like 3lbs because last timei was 129.5.I would wiegh more right now but I lost a lot of leg size over the last couple of months. 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

06-06-2007, 05:41 PM	#78
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	Todays diet wasnt very well before workout but I'm about to drink a bunch of milk. Squats 115x20 Bench press 169x6 169x6 (got help on the 6th rep on each set) Rows didnt record wieght Military 65x8 65x8(wrist problem) CG bench 135x8 Curl 65x6 65x6 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

06-08-2007, 11:51 AM	#79
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	Today I'm going for 8 reps on everything instead of 6. 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

06-08-2007, 05:00 PM	#80
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	Today wasnt a great day. It was very hot and I ended up cutting my hand to where I had to use false grip on my exercises.I also cut this one short. Squats 135x15( the heat is terrible) Incline bench 145x5 135x6-8 (false grip- not as many reps as i would with reg grip) CG bench 135x8 false grip BB curls 65x8 coudnt grip the bar because of the cut on my hand. Maybe it will be healed by Monday. I will weigh myself on Wednesday and record it in here.I hope I am around 135 on Wednesday.(should be able to gain 2.5lbs by then because My legs will be growing at a fast rate because I havent worked them in a long time and the GH from the squats will promote growth in other parts so I hope it is a good couple of months. 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

06-11-2007, 06:33 PM	#82
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	Ok today it was about 90 degrees during my workout.I havent done barbell military press in a while so I'm happy with the number i had on it.Squats were terrible today.I had an ankle pain and it was too hot so i only did 10 reps. Squats 135x10( last time i got 15)- heat outside is really affecting these numbers Bench 155x8 Drop set 155x6 then droped to 135 and did 6 BB row 95x8 95x8 Military press 95x8 95x8 EZ bar curls 61x10 Today I wieghed 133lbs so I am going to change the goal of 135 to friday instead of wedesday due to my crappy eating the last 3 days.My chest is more full on the positive side of things and my shoulders were a little more full.I also am starting to form more striations in pecs and shouders. 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

06-13-2007, 12:40 PM	#83
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	Today I went light on the lifting.I have to go to the doctor today with my brother and dad when I dont even have an appointment. Bench press 135x13 EZ curls 75x10-felt good CG bench 75x15-easy coud probably do 115x12-15 Front shoulder raises. I will probably go heavy on friday. 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

06-13-2007, 12:42 PM	#84
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	Oh yeah Its time for some steak. 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

06-13-2007, 12:54 PM	#85
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	I was kinda thinking that benching 3 times a week isnt helping me a lot and is actually hurting me.I would rather just run through everything once a week instead and do more volume but only once a week instead of 3 times.Do you think this will work out better? 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

06-13-2007, 12:59 PM	#86
DOMS Metrosexual Join Date: Jul 2004 Posts: 22,092 Photos: 1	Everyone is different, and I don't know if it applies to Benching, but when I did Squats three times a week, both my numbers, and my calves, just exploded.

06-13-2007, 01:12 PM	#87
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	I might do squats on shoulder day and on arm day if i go to a split. 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

06-14-2007, 10:28 AM	#88
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	This is what im gonna do.Monday,Wed,fri will be upper but with different exercises each workout and the same ith leg but legs will be tuesday,thursday, and saturday. 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

06-14-2007, 10:40 AM	#89
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	Monday Bench press 2x6-10 BB row 2x6-10 Military press 2x6-10 EZ-bar curls 2x6-10 CG bench 2x6-10 Tues ATG Squats 3x6-10 Calf raises 3x8-10 Wed Incline bench press 2x6-10 DB rows 2x6-10 Front shoulder raise 2x6-10 Straight bar curls 2x6-10 SkullCrushers 2x6-10 Thursday Front Squats 3x6-10 Calf raises 2x6-8 Friday DB bench press 2x6-12 T-bar rows 2x6-10 Side shoulder raise 2x6-10 DB curls 2x6-10 Dips 2xfailure Saturday Hack squats 3x6-10 Calf raises 3x6-10 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

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